Monday, 12/22/2014

Holiday Schedule:
Morning classes only on Wednesday, 12/24 – 3rd Annual 12 Days of CrossFit Chantilly! (6 a.m., 9 a.m., & 10 a.m.)
Closed on Thursday, 12/25 – Christmas Day
Regular schedule resumes on Friday, 12/26

Mobility
Shoulders – OH Position

Strength:
3×5 Floor Press

WOD:
3 Rounds:
5 Kettlebell Snatch right arm (55#/35#)
5 Kettlebell Snatch left arm (55#/35#)
10 Burpees
10 Pull-Ups

Core/Accessory:
3×8 Hip Extensions (heavy)

2×50 Weighted anchored sit-ups (no abmat)

Post your results to the comment section.

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  One thought on “Monday, 12/22/2014

  1. shawn
    December 22, 2014 at 7:18 am

    500m

    Comp Strength

    Box Squats
    5×3@210#

    EMOM 7 Min
    Rip Dips at 15#

    WOD:
    6:40 rx

    Like

  2. December 22, 2014 at 10:36 am

    Floor presses at 78#
    WOD: 5:20 @26# (burpees & pull-ups Rx’d)
    HE 65#
    Sit-ups 26#
    65 push-ups
    5×3 box squats (or stack of plates for those of us who are too short for the box 😊) @85#

    Like

  3. December 22, 2014 at 10:56 am

    Worked on negative ring dips before the 9am class

    Strength:
    3×5 Floor Press @75#

    WOD: 5:38
    25# Dumbbell snatch
    Ring Pull-Ups

    Core/Accessory:
    3×8 Hip Extensions @ 25#
    2×20 5# anchored sit-ups (no abmat)

    Like

  4. December 22, 2014 at 7:49 pm

    3×5 floor press @ 73#

    WOD: 7:16
    26# kb (did 1 round with 18# kb on left side, then sucked it up and did 26#)
    Jumping pull-ups

    Core/accessory:
    2×50 anchored abmat sit-ups @15# — dropped the weight for the last 25 in 2nd set to stay unbroken
    3×8 HEs @25#

    Like

  5. Coach Cat
    December 22, 2014 at 8:59 pm

    Front Squat 3×5 @ 133#

    WOD: 5:31 rx’d
    Easily would have been over 6 min if Jason Y. hadn’t walked in at the end of round 2. Thanks for the push!

    Liked by 1 person

  6. jasonyovich
    December 22, 2014 at 9:48 pm

    8:07
    55# KBs
    Ring Pull-ups

    Post WOD WOD:
    20 rounds:
    250m Row
    10 Pushups

    I didn’t do my pushups or rowing over the weekend and didn’t want to fall behind. It sounded like a good idea at first. But, it’s done now and I’m pretty sore.

    Like

  7. December 22, 2014 at 10:38 pm

    9:43 – 35# ( I think) KB. OH bench: 95#.

    Like

  8. Brian E
    December 23, 2014 at 8:08 am

    Floor presses @ 125#

    WOD: 6:29 @26#

    HE 3×15
    Sit-ups 2 x 50 (broken)

    Like

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